exercise physiology

strength

Legs/shortness of breath

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Goal: Shortness of breath with active recovery

Warmup: 10:00 rower or running RPE:5-6

Circuit 1
Touch jump with lateral slides :30 with 200 meter recovery run, total active rest interval 1:00, 5 sets

Cirucit 2- rotate each exercise after 1 set

Mobility getup: 5-20# 3 sets of 10 reps each arm, emphasis on feet flat on floor, knees out. Pelvic floor opener and abdominals
Side lunge with straight leg: 5-20# 3/10 reps
Hamstring Heaven: bent knee 1 leg bridge x25 with Glute kicks x25 each leg, 3 sets
—-200 meter run after completion of 1 set of each exercise, complete 3 sets———-

Circuit 3

Legs: completion of 5 leg movements = 1 set/ 5 sets total
20x Free squat- hands behind head
10x Front lunge each leg-hands on hips
10x Alternating Jump lunge- hands on hips
10x Jump squat- hands behind head
———200 meter run————-
RI:3:00

Circuit 3
Corkscrew: rotational abs
Wall sits: 1:00, with shoulder blade slides on wall
——200 meter run——–
Plank circuit: prone, marine crawl, leg lifts, superman/woman, elbow lifts, alternate hand and leg x10

Stretch and cooldown:emphasis on quads/hipflexors

Half Ball Squat

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Instructions:

1. Allow for natural articulation in ankles, do not grip with toes
2. Inhale, hips back, keep knees behind the toes dropping into desired squat position. Keep the knees apart
3. Exhale, chest up, pushing back into standing position

Half Ball Lateral Hops

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Instructions:

1. Continuous breathing, emphasis on the pushing off of the ball and decelerating/landing on the ball
2. The Jumps should be straight up, land as close to the half ball as possible
3. Harder variations: Increase vertical jump

Half Ball 1 leg squat

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Instructions:

1. Allow the ankle to articulate naturally, do not grip with toes for balance
2. Exhale, pushing from a squat position, emphasis on the foot that is on the ball
3. Harder variation: Dumbells/Barbells or overhead Medicine ball movement

Half Ball 1 leg squat to balance

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Instructions:

1. Allow for the ankle to articulate naturally, do not grip with the toes for balance
2. Exhale, emphasis on pushing with the foot that is on the ball
3. Maintain balance for a few seconds before returning into the squat position
4. Harder variation: holding onto dumbell, weight is on the same side of the foot that is on the ball

Step Ups

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Instructions:
1. 6-24″ box. Step one foot on the box, engage core, exhale and Push thru the heel. Work on keeping the chest and Torso lifted, do not collapse.
2. Inhale and return to starting position
3. Harder variations: increasing the height of the box, and adding weight

Box Jumps

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Instructions:

1. Start in a squat position, Inhale and jump, Exhale as you land, emphasis on core engagement and soft landing
2. Step off of the box, return to starting position
3. This is a high intensity movement

1 Leg Squat

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Instructions:

1. Place the top of foot on a 6-24″ box, & hop out to position the knee at a 90 degree bend with flexion
2. Exhale, engaging core, and squating to the desired depth assigned
3. Inhale to standing position.
4. Relax the back leg and put the focus on pushing thru the heel of the forward foot
5. Harder variations: Dumbell/Barbell

Side squat slide – Dyna disc

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Instructions:
1. One foot on disc, one foot on slide board or disc
2. Inhale, correct squat technique, keeping the weight over the foot on the dyna disc and allowing the opposite leg to slide out straight
3. Exhale, pushing into the foot on the disc and engaging the inner thigh of the straight leg back to standing position
4. Harder variation: hold weight on same side of the leg on the disc